Trigger Points Revisited

from my 1/31/13 Post:

Trigger Points

 

Excerpts from The Trigger Point Therapy Workbook by Clair Davies, NCTMB

"Trigger points are known to cause headaches, neck and jaw pain, low back pain, the symptoms of carpal tunnel syndrome, and many kinds of joint pain mistakenly ascribed to arthritis, tendinitis, bursitis, or ligament injury.  Trigger points cause problems as diverse as earaches, dizziness, nausea, heartburn, false heart pain, heart arrhythmia, tennis elbow, and genital pain.  Trigger points can also cause colic in babies and bed-wetting in older children, and may be a contributing cause of scoliosis.  They are a cause of sinus pain and congestion.  They may play a part in chronic fatigue and lowered resistance to infection.  And because trigger points can be responsible for long-term pain and disability that seem to have no means of relief, they can cause depression."

"I [Davies] found that, although the physiology of a trigger point was extremely complex, a trigger point for practical purposes could be viewed as what most people call a "knot": a wad of muscle fibers staying in a hard contraction, never relaxing.  A trigger point in a muscle could be actively painful or it could manifest no pain at all unless touched.  More often, though, it would sneakily send its pain somewhere else.  I gathered that much of my pain, perhaps all of it, was probably this mysterious displaced pain, this referred pain.  It was a mistake to assume the problem was at the place that hurt! 

"Janet Travell and David Simons describe a trigger point as simply a small contraction knot in muscle tissue.  It often feels like a partly cooked piece of macaroni, or like a pea buried deep in the muscle.  A trigger point affects a muscle by keeping it both tight and weak.  At the same time, a trigger point maintains a hard contraction on the muscle fibers that it is a part of.  In turn, these taut bands of muscle fiber keep constant tension on the muscle's attachments, often producing symptoms in adjacent joints.  The constant tension in the fibers of the trigger point itself restricts circulation in its immediate area.  The resulting accumulation of the by-products of metabolism, as well as deprivation of the oxygen and nutrients needed for metabolism, can perpetuate trigger points for months or even years unless some intervention occurs.  It's this self-sustaining vicious cycle that needs to be broken (Travell and Simons 1999, 71-75).

The difficulty in treating trigger points is that they typically send pain to some other site.  Most conventional treatment of pain is based on the assumption that the cause of pain will be found at the site of the pain.  But trigger points almost always send their pain elsewhere.  This referred pain is what has always thrown everybody off, including most doctors and much of the rest of the health-care community.  According to Travell and Simons, conventional treatments for pain so often fail because they focus on the pain itself, treating the site of the pain while overlooking and failing to treat the cause, which may be some distance away."

Trigger points can develop in any of the two hundred pairs of muscles in the body, which gives them a wide territory for creating mischief (1999, 13).  Trigger points can last as long as life and can even survive in muscle tissue after death, detectable until rigor mortis sets in (1999, 68). 

An underestimated trait of trigger points is that they can exist indefinitely in a latent state, in which they don't actively refer pain.  Travell and Simons believe that the long-term effects of latent trigger points may be of even greater concern than the pain caused by active ones.  They assert that latent trigger points tend to accumulate over a lifetime and appear to be the main cause for the stiff joints and restricted range of motion of old age.  In addition, the constant muscle tension imposed by latent trigger points tends to overstress muscle attachments even in younger people, which can result in irreversible damage to the joints and may be one of the causes of osteoarthritis.  You may not suspect that you have latent trigger points, but they're very easy to find.  They're exquisitely painful when pressed on.  Latent trigger points can be activated by very little stress or strain (1999, 12-21).

Not infrequently, people think that myofascial trigger points cause only pain in the face, teeth, and jaws, getting "fascial" mixed up with "facial."  Trigger points certainly can cause face pain, but myofascial pain can occur anywhere in the body.  The prefix "myo" in myofascial (MY-oh-FAH-shul) refers to muscle.  Fascia (FAH-shuh) is the thin, translucent membrane that envelopes and separates muscles like shrink-wrap.  (A good place to see fascia is on a chicken leg.)  When you have trigger points in a muscle, the fascia covering it typically gets tight and inflexible and becomes part of the problem. 

Luckily, in troubleshooting your own myofascial pain, the trigger point's exquisite tenderness to pressure always gives it away.  Trigger points always hurt when pressed on--there's never any question.

Pharmaceutical treatments only mask the pain.  The good  news is that trigger points can be surprisingly easy to fix on your own (and especially with the aid of a good massage therapist).  Additionally, referred pain is now known to occur in predictable patterns making it easy to determine which trigger points to work on.  In the upcoming weeks, I will be posting some common trigger point issues and how you can fix them  yourself, so be on the lookout for what might be causing your pain!!!

I will continue this series every Thursday:  Next Thurs I will continue sharing excerpts from Clair Davies' wonderful book on attachment trigger points, the mystery of referred pain, trigger point symptoms and self-massage techniques.  Subsequent weeks will be on some common situations starting with shoulders.

Even though I am posting excerpts from Mr. Davies' book The Trigger Point Therapy Workbook, I am by  no means able to post every important facet on this subject and highly recommend you purchasing this book for your own reference...it is that good!  Clair Davies' story is amazing as is his entire book.  I am very grateful to his dedication and revelation of this subject matter!!!

Be sure to check out all the Posts on Trigger Points:

Trigger Point Series:
Trigger Points
Referred Pain,Trigger Point & Symptoms
Shoulder Trigger Points
Back Trigger Points
Hip & Knee Trigger Points
Final Word On Trigger Points

The Skinny On Milk

from Shape April 2013 issue:

"Most nondairy milks are fortified with the same amounts of bone-strengthening calcium and vitamin D you'd find in the cow's product, so that much is a level playing field," says Ruth Frechman, R.D., a nutritionist in Burbank, CA, and a spokesperson for the Academy of Nutrition and Dietetics.  But some versions are deficient in other important nutrients--like protein--or contain more of certain vitamins.  She gives us the lowdown on these liquids' assets.  ~Abigail Libers

Rice Milk
Pros Combine partially milled rice with water and you get the ultimate cholesterol-free, hypoallergenic beverage--a savior for those avoiding soy, nuts, or dairy.
Cons Rice milk has minimal amounts of protein and fiber and lots of carbs--23 grams in 1 cup, compared with 12 in skim milk.  Some also find it too watery for coffee or cereal.
120 Calories, 2.5g Fat (0g Saturated), 1g Protein, 0mg Cholesterol

Coconut Milk
Pros This fresh blend of coconut pulp and water is fortified with vitamin B12, which promotes a healthy nervous system.  The milk's naturally sweet taste and thick consistency make it ideal for use in baked goods and smoothies.
Cons All 5g of fat in a serving are saturated (that's a third of the daily limit for women on a 1,600-calories-per-day diet), so sip with restraint.
80 Calories, 5g Fat (5g Saturated), 1g Protein, 0mg Cholesterol

Goat's Milk
Pros The new non-vegan kid in the dairy aisle is easier to digest than cow's milk because it lacks a protein that can trigger allergies.  It's also high in phosphorus, zinc, and essential fatty acids.
Cons Goat's milk has more saturated fat than any of the other milk alternatives and a tangy taste that can take some getting used to.  Also, its high price has been known to cause sticker shock.
168 Calories, 10g Fat (6.5g Saturated), 9g Protein, 27mg Cholesterol

Almond Milk
Pros This low-cal drink boasts a whole milk-like texture and a big dose of antioxidant vitamin E.  Its sweet, nutty flavor is an excellent complement to coffee and breakfast cereal.
Cons Though typically enriched with calcium and vitamin D, almond milk loses fiber and protein during production.
60 Calories, 2.5g Fat (0g Saturated), 1g Protein, 0mg Cholesterol

Soy Milk (Light)
Pros Made from a mixture of heart-healthy soybeans and water, this nondairy vegan pick contains almost as much protein as cow's milk.
Cons Some studies have linked high soy intake to health conditions ranging from digestive ailments to reproductive disorders.  Limit yourself to 1 cup a day if you're concerned.
60 Calories, 1.5g Fat (0g Saturated), 6g Protein, 0mg Cholesterol

Cow's Milk (Skim)
Pros Loaded with calcium, protein, and potassium, lowfat milk offers, for many people, the most nutritional bang for their buck.  Studies have linked it to a reduced risk of high blood pressure, osteoporosis, colon cancer, and type 2 diabetes.
Cons Conventional milk is off-limits for vegans, as well as the 13 percent of Americans who are lactose-intolerant.  There's also some concern about the use of growth hormones or antibiotics in cows' feed, which can be avoided by choosing organic brands.
83 Calories, 0.2g Fat (0.1g Saturated), 8g Protein, 5mg Cholesterol

**Nutritional analysis based on a 1-cup serving for each variety**

Consistency In Everything

Well everyone is gearing up for vacations and shorts/bathing suits and going a bit insane with trying to get there.....remember there are no quick fixes that really work...or are good for you!  Consistency is key so going all out and then stopping is doing more harm than good.  Overworking in phases is doing a lot of harm.  Consistent, effective workouts and supportive eating is what you need to pour your energy into....results will absolutely follow.

from my 4/12/12 Post:

Practice Makes??? 
    

You know the saying "practice makes perfect" but that's not really accurate.  If you are practicing bad form for example, then you will never get good form or good results as a result regardless of how much you practice...it will never be "perfect".  The saying really should be Perfect Practice makes Perfect.  You will only ever get out what you put in, so don't repeat bad behavior, bad mental dialogue, bad form, sloppy workouts, bad eating habits and expect to get anything out of it but bad results.  A good example of bad form would be the squat (Importance of a Proper Squat & For the Love of Push Ups!) or the push up....Folks will rush through those moves workout after workout and wonder why they don't get the results for their efforts....simple answer is you are not working the correct muscles and most likely just stressing your joints.  Same with mindless eating....If you nibble, bite, sample your way through the day not thinking those little tastes here and there amount to anything, you are sadly mistaken.  Results = the Effort you put into it.  Perfect Practice = Perfect Results! 

The Refiner

from my 3/4/13 Post:

The Refiner

from unknown author:

Malachi 3:3 says:  "He will sit as a refiner and purifier of silver."  This verse puzzled some women in a Bible study and they wondered what this statement meant about the character and nature of God.  One of the women offered to find out the process of refining silver and get back to the group at their next Bible Study. 

That week, the woman called a silversmith and made an appointment to watch him at work.  She didn't mention anything about the reason for her interest beyond her curiosity about the process of refining silver.

As she watched the silversmith, he held a piece of silver over the fire and let it heat up.  He explained that in refining silver, one needed to hold the silver in the middle of the fire where the flames were hottest as to burn away all the impurities.

The woman thought about God holding us in such a hot spot; then she thought again about the verse that says:  "He sits as a refiner and purifier of silver."  She asked the silversmith if it was true that he had to sit there in front of the fire the whole time the silver was being refined.

The man answered that yes, he not only had to sit there holding the silver, but he had to keep his eyes on the silver the entire time it was in the fire.  If the silver was left a moment too long in the flames, it would be destroyed.

The woman was silent for a moment.  Then she asked the silversmith, "How do you know when the silver is fully refined?" 

He smiled at her and answered, "Oh, that's easy--when I see my image in it."

If today you are feeling the heat of the fire, remember that God has his eye on you and will keep watching you until He sees His image in you.

Isaiah 26:3-4 "Thou wilt keep him in perfect peace, whose mind is stayed on thee: because he trusteth in thee.  Trust ye in the Lord for ever: for in the Lord Jehovah is everlasting strength:"

 

 

http://veryeffectivescripture.blogspot.com/

Massage For The Active Lifestyle

Guest Post by Amber Johns, LMT:

Massage for the Active Lifestyle

Massage has become an important part of the new athletic regimen from the seasoned athlete to the weekend warrior. A growing number of professionals believe that massage can provide an extra edge to the athletes who seek to achieve their peak performances. Massage has become a necessary ingredient for a complete workout. More and more people are realizing that a complete workout routine includes not only the exercise itself, but also caring for the wear-and-tear and minor injuries that naturally occur with strenuous movement. The physiological and psychological benefits of massage make it an ideal complement to a total conditioning program.

Any active person can benefit from Massage especially sports massage, from those who routinely stretch their physical limits such as triathletes (swim, bike, run), weight lifters to those maintaining a healthy, active lifestyle such as golfers, recreational runners, local league participants, to the average person with an active stressful schedule .

 

What Happens When You Exercise?

Regular exercise promotes a general sense of well-being. If done in moderation, it can help relieve the effects of stress, and has been linked to decrease in psychological depression. Regular exercise produces positive physical results like increased muscular strength and endurance, more efficient heart and respiratory functioning, and greater flexibility. These positive physical changes occur as the body gradually adapts to the greater demands put on it by regular exercise. The body improves its functioning to meet the challenges placed on it. Conditioning involve three steps or phases: Tearing Down Phase - when one pushes the physical limits, Recovery Phase - Important for the rebuilding phase and to obtain the full benefits of a conditioning program, Buildup Phase - When the system adapts to the new demands placed on it.

The 'tearing down' phase of the adaptation process often involves stiffness and soreness, especially when the amount of movement is significantly increased from what the body has been used to in the past. Delayed muscle soreness (24-48 hours after exercise) may be caused by any of a number of different factors. Some possible causes are minor muscle or connective tissue damage, local muscle spasms that reduce blood flow or a buildup of waste products from energy production.

Trigger points or stress points may also cause muscle soreness and decreased flexibility. These points are specific spots in muscle and tendons which cause pain when pressed, and which may radiate pain to a larger area. They are not bruises, but are thought by some to be small areas of spasm. Trigger points may be caused by sudden trauma, or may develop over time from the stress and strain of heavy physical exertion or from repeated use of a particular muscle.

Heavily exercised muscles may also lose their capacity to relax, causing chronically tight (hypertonic) muscles, and loss of flexibility. Lack of flexibility is often linked to muscle soreness, and makes you more prone to injuries, especially muscle pulls and tears. Blood flow through tight muscles is poor (ischemia), which also causes pain.

What Are The Benefits of Massage for the Active Person?

Incorporating a regular program of massage in your active life has many benefits. It can serve to:

• Improve circulation of blood and lymph which allows increased metabolic exchange in muscles and other soft tissues of the body
• Enhance recovery from moderate to intense training and performance
• Decrease delayed onset muscle soreness associated with new or extreme physical activity
• Reduce the potential for injury by identifying and addressing minor, musculoskeletal concerns before they develop into injuries 
• Enhance body awareness 
• Relieve Pain, Stiffness, Tension, Anxiety and Stress in the body
• Increase Mental Awareness and Decrease Pain through release of endorphins
• Release of toxins and waste products in the muscles brought on by the cumulative stress of everyday training and competing
• Prevent injuries and recover from injures at a much faster rate
• Remove trigger points, muscle adhesions, and soften scar tissue formed as a result of injury
• Relax and stretch muscles
• Improve range of motion
• Restore elasticity
• Relax the body and mind
• Improve your ability to rest more effectively in return increasing your ability to perform activities

At Performance Plus Massage my goal is to help you reach your goals in the most pain free and effective ways possible. Whether you’re a seasoned athlete a weekend warrior or just dealing with day to day stress I can customize a plan for you! I look forward to helping you improve your performance in your day to day activity plus live a happier less stressful life!

Call to schedule your appointment today!

Amber Johns, LMT

931-446-9238
www.Performanceplusmassage.com 

 

Easy Come - Easy Go

Yet Another Article on Metabolic Truth

from Women's Health May 2013 issue:

Here's something that may be hard to believe:  Just because the scale is dipping doesn't mean your fitness routine is working. 

If you're logging hours and hours on the treadmill, you've likely seen the numbers on the scale decrease, but you may not be losing body fat.  In fact, a 2011 review in the Journal of Obesity found that the effect of regular aerobic exercise on body fat is negligible.  Instead, shorter, high-intensity workouts--some that don't even include traditional cardio--have been shown to be more effective at reducing fat than any other type of exercise.  These workouts have also been shown to significantly increase your fitness level, lower insulin resistance, and improve glucose tolerance.

Case in point:  When comparing the effects on women of high-intensity exercise versus steady-state exercise, one study found that only the high-intensity group had a significant improvement in fat loss after 15 weeks.  What's more, there was a significant reduction in fat from their legs (usually a stubborn spot for women) compared with their arms.

That's not to say traditional cardio like running is off-limits--it just shouldn't be your focus if you're trying to shrink your hips and slim your waistline. 

Sound familiar?  Metabolic Training is the best way to a healthier, slimmer your!  Be sure to check out all the metabolic training info and links on these Pages:  How Effective? Very! How Do I Know? / Workout Tidbits / Measuring Results

Raw vs Steamed Spinach

from Oxygen April 2013 issue:

Which packs more nutrients?  As  you probably know, spinach is an excellent source of nutrients.  However, a naturally occurring compound in raw spinach called oxalic acid (sometimes referred to as oxalate) interferes with the absorption of some minerals found in spinach, including iron and calcium.  Cooking the spinach helps to break down this compound.  One cup of cooked spinach contains 6.5 milligrams of iron and 245 milligrams of calcium.  On the contrary, one cup of raw spinach only has 0.8 milligrams of iron and 30 milligrams of calcium.  Steaming is also a better cooking method than boiling, as it helps to preserve water-soluble vitamins that can be lost through the boiling process.  All you need is a maximum of five minutes over medium heat to steam a pound of fresh spinach.

Other Tidbit:  Research shows that spinach helps relax arteries and lower blood pressure, reducing the risk of heart disease.

Burpee Challenge

Looking for a way to increase the intensity of your Intervals?  What about a little Burpee Challenge to get you going?  See how many you can get done in 15 minutes & just see how much more intense those High Intensity Interval Training sessions can really be for you ;-)

Burpees will be for 15 minute Intervals (45 seconds of Burpees, 30 seconds of Active Recovery for 12 rounds=15 minutes). We are talking just basic, simple, Burpee Thrusters, so nothing fancy or complicated here (no added push up or jacks or anything else other than the thrusters themselves). You will do as many as you can for the 12 rounds. I suggest counting each round and writing your total down during your active recovery period rather than trying to do math or remember a number while you do each round.....your brain tends to not function so well by round 3 ;-)  Can you hit 225 Burpees or more in 15 minutes?  Come on.....

Prepared To Answer

I Peter 3:15 But sanctify the Lord God in your hearts: and be ready always to give an answer to every man that asketh you a reason of the hope that is in you, with meekness and fear:

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